CFL #881

CrossFit Lackland – CROSSFIT

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Warm-up

15:00 min AMRAP

10/07 Cal AAB

50′ Goblet Squat Lateral Side Step (R/L)

50′ Goblet Squat Monster Walk (Forward/Backward)

15 Goblet Squats

*Light KB

Metcon

Metcon (Time)

For Time of:

50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (27 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (21 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (15 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (9 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50′ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (

Extra Work

Metcon (Time)

For Time of:

200 Double Under

40 GHD Sit Up

20 DB Snatch 100/70 lbs

40 GHD Sit Up

20 Sand Bag Clean 150/100 lbs

40 GHD Sit Up

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